Hot flashes. Just heard that phrase alone gives you the sweats. This is one common and unavoidable side effect of perimenopause and menopause that women go through due to the shifts in the hormones. However, the good news is that there are many easy and natural remedies to help relieve hot flashes when they happen. Let’s go over 5 of the natural and highly effective ones now:

1. Black Cohosh

Black cohosh is a great herbal remedy that helps with hormonal regulation and as a result, it can help minimize issues with hot flashes which can help provide more comfort. This herb can be purchased in health food stores and it comes in capsule form and less commonly in tea form. It is not known how this herb helps reduce symptoms but it is believed that it may bind to estrogen receptors, but before taking it, be sure to consult with your doctor. Herbal remedies can cause side effects and you want to be sure that you don’t have an existing condition this herb would not be good for before you consider taking it. Do not take it if pregnant or breastfeeding

2. Soy

Soy is a food that women trying to get pregnant, and pregnant and breastfeeding women are told to stay away from due to the fact that it has phytoestrogens which are chemicals that mimic estrogen. However, when a woman is either perimenopausal or in menopause, soy is recommended. It is best to consume soy from food such as edamame or tofu than supplements for it to be effective.

3. Go On The Meditteranean Diet

Diet plays a role and it is not a surprise that sugar, additives, and caffeine can worsen symptoms. This means fruits, vegetables, and whole grains which is the Meditteranean diet has been known to help reduce symptoms of hot flashes. This means it is worth talking to a dietician or a nutritionist that can help you make some changes and to help you transition to the Meditteranean diet. You can only see in time how it will affect you and chances are you will see some positive effects.

4. Improve Stress Management Techniques

Even though hot flashes can happen regardless of what you are doing, it can worsen during stressful times. This is why it is important to take time for yourself and do some yoga, meditation, go walking, and anything that is relaxing you in a positive way. It won’t eliminate it but it can help manage it.

5. The Fan Is Your Best Friend

You will want to actually go and cool yourself down, especially if you are getting hot flashes during the summer which can be quite difficult. At least during the winter, it is more manageable to handle because you are cooler from the weather. But during the summer or at any time when it is difficult, take a portable fan with you and keep it with you so you can cool down whenever it hits. A desk fan is a great investment if you are working during the majority of your days!

Do you know of other ways that you can naturally cool down during those uncomfortable moments?